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Athlete Date Sort Location Workout Name Description Results
Chris Dalalo 07/18/2012 CR8 CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 18s
Performed as RX
Chris Dalalo 07/17/2012 CR8 CrossFit Outlaw Conditioning WOD 3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 95#/45#
50 Double-Unders
5 Cleans (full squat) to Thrusters 95#/45#

*Rest 1 minute.

1 minute Max Effort Burpee

*Rest 1 minute, then begin the next round		 16m 01s
Performed as RX
Chris Dalalo 07/10/2012 CR8 CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 21s
Performed as RX
Chris Dalalo 07/09/2012 CR8 CrossFit None 15-12-9-6-3 Reps of:
Power Clean (155, 105)
Handstand Push Ups
Chest to Bar Pull Ups
200 Meter Run
 20m 20s
Performed as RX
Chris Dalalo 07/02/2012 CR8 CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups		 20m 26s
Performed as RX
Chris Dalalo 06/18/2012 CR8 CrossFit Spice Night - CFNE 10 rounds for time:
12 Burpees
12 pull ups		 16m 22s
Performed as RX
Chris Dalalo 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 6m 10s
Workout Scaled
Chris Dalalo 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 16m 57s
Workout Scaled
Chris Dalalo 06/04/2012 CR8 CrossFit CrossFit.com 101117 Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold		 5 rounds 30 reps
Performed as RX
Chris Dalalo 06/02/2012 CR8 CrossFit Remote - RCF1 10 Rounds For Time

10 Hand Release Push-ups
10 Ab-mat Sit-ups (use a towel)
10 Squats		 9m 10s
Performed as RX
Chris Dalalo 06/01/2012 CR8 CrossFit CrossFit.com 020125 Five rounds of:
15 GHD Back extensions / Supermans
15 GHD Sit ups / Regular Sit ups
10 Pull ups
10 Dips

Then ..
1 Mile run		 17m 58s
Performed as RX
Chris Dalalo 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 8m 24s
Workout Scaled
Chris Dalalo 05/19/2012 CR8 CrossFit CrossFit.com 120420 Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups		 9 rounds 12 reps
Performed as RX
Chris Dalalo 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 153 reps
Performed as RX
Chris Dalalo 05/16/2012 CR8 CrossFit Clean Complex On the Minute Every Minute For 12 Minutes:

Power Clean Hang Squat Clean Squat Clean		 110# lbs
Performed as RX
Chris Dalalo 05/14/2012 CR8 CrossFit Cr8 Remote 3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders		 23m 35s
Workout Scaled
Chris Dalalo 05/12/2012 CR8 CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 43m 15s
Performed as RX
Chris Dalalo 05/11/2012 CR8 CrossFit Death by tabata Alternating Tabata Deadlift (275#) and Hollow Body Hold

 35 reps
Workout Scaled
Chris Dalalo 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 20m 23s
Workout Scaled
Chris Dalalo 05/08/2012 CR8 CrossFit Surfer on Acid Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
 9m 02s
Performed as RX
Chris Dalalo 05/07/2012 CR8 CrossFit Core WOD 6 min AMRAP
6 Turkish Getups (55, 35)
12 Toes to Bar		 2 rounds 1 reps
Performed as RX
Chris Dalalo 05/02/2012 CR8 CrossFit Cleans / Muscle Ups AMRAP in 15 mins
1 Power Clean Rx(95/135#)
1 Muscle Up (Scale 3 Ring dips per MU)
2 Power clean
2 Muscle up
3 Power clean
3 Muscle up
4/4, 5/5,6/6, 7/7, 8/8		 7 rounds 6 reps
Workout Scaled
Chris Dalalo 04/26/2012 CR8 CrossFit J.J. For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up		 16m 30s
Workout Scaled
Chris Dalalo 04/21/2012 CR8 CrossFit 5K Run Run 5K
 28m 33s
Performed as RX
Chris Dalalo 04/20/2012 CR8 CrossFit Remote 10 rounds

15 sit ups
5 supermans
20 flutter kicks (4 count)

 13m 54s
Performed as RX
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